Single Leg Calf Raise (How To, Benefits, Common Mistakes)

The Single-Leg Calf Raise is a bodyweight (or weighted) isolation exercise that builds strength, size, and control in the calves—especially the gastrocnemius muscle. Training one leg at a time improves balance, ankle stability, and muscle symmetry. It’s a simple but highly effective move that can be done anywhere, with or without added weight.

Primary Muscles Worked: Gastrocnemius
Secondary Muscles Worked: Soleus, Ankle Stabilizers, Core (for balance)
Equipment Needed: None (optional: dumbbell, step, wall or post for balance support)

How To Do Single Leg Calf Raises

Step-by-Step Instructions

Set-Up:
- Stand tall near a wall, rail, or post for light balance support.
- Shift your weight to one leg, lifting the other foot slightly off the ground behind you.
- Keep a soft bend in the working leg and brace your core.
Execution:
- Press through the ball of your foot to lift your heel as high as possible.
- Pause briefly at the top and squeeze your calf.
- Lower your heel slowly and under control until it just touches the floor.
- Complete all reps on one leg before switching sides.
Tips for Proper Form:
- Keep your knee straight but not locked.
- Avoid bouncing—use a slow and controlled motion.
- Stay upright and avoid leaning forward or shifting side to side.

Key Benefits

Builds isolated calf strength and control.
Improves ankle stability, balance, and overall lower-body function.
Great for correcting side-to-side imbalances.

Modifications and Variations

Easier Option: Perform with both feet, or limit range of motion if balance or mobility is a concern.
Harder Option:
- Hold a dumbbell in one hand or wear a weighted vest.
- Perform off a step or block to increase stretch and range of motion.
- Pause at the top and bottom of each rep to increase time under tension.

Common Mistakes

Using Momentum: Don’t bounce—each rep should be controlled.
Rushing the Eccentric: Take your time lowering for max effectiveness.
Leaning Into Support: Use balance support lightly—don’t shift your weight.

Reps and Sets Recommendations

For Beginners: 3 sets of 8–10 reps per leg with bodyweight.
For Strength: 4 sets of 6–8 reps per leg with added resistance.
For Hypertrophy/Endurance: 3–4 sets of 12–15+ reps per leg, optionally with tempo or pauses.